Gluten Free Lifestyle Learning Blog

The Many Benefits of Blueberries

Posted on August 7, 2014 by gscalpiFebruary 28, 2020

Photo courtesy of Haley Bucciero

I recently had a chance to pick fresh blueberries while I was vacationing in the Finger Lakes. The blueberries were just perfect, plentiful and delicious. In just under an hour I had over 10 pounds to take home! Yes, that is a lot of blueberries, but since they freeze well I have a nice supply in my household for quite a while!

Blueberries are not only a popular fruit selection, but they also rank as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA.

This noteworthy little berry has lots of other things going for it besides the antioxidants. A full cup of blueberries contains just 80 calories. When you think about it, that’s a hefty portion for few calories. Blueberries are high in fiber and one serving supplies 25% of the daily requirement for vitamin C. Researchers are currently studying four areas to further understand the role that blueberries play in good health: cardiovascular health, brain health, insulin response, and cancer risk reduction. So stay tuned, there may be even more good news about blueberries in the future.

The very best way to enjoy blueberries are raw, rather than relying upon eating blueberries incorporated into baked desserts — because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.

Of course, if you buy a large quantity like I did, freezing them as soon as possible will assure that the nutritional value is retained. One of the best ways to freeze blueberries (or any berry for that matter) is to rinse in cold water and dry with paper towels to remove excess water. Then spread the berries out on a large baking pan or cookie sheet and put them in the freezer. Within an hour or two, the berries are frozen, and you can put them into zip lock freezer bags. Preparing the berries this way allows them to freeze separately instead of being frozen stuck together, in one large mass. When you are ready to use the berries, just take out what you need, and put the rest back in the freezer. Easy!

Here are several easy ways to enjoy blueberries!

Add frozen blueberries to your breakfast shake.

Fresh blueberries add a colorful punch to cold breakfast cereals.

For a deliciously elegant dessert, layer yogurt and blueberries in wine glasses and top with crystallized ginger.

Dining Out When You Need Gluten Free

Posted on July 18, 2014 by gscalpiMay 19, 2016

One benefit of a gluten-free diet is that it forces you to make your own foods and cook at home. Doing so decreases the possibility of cross-contamination, not to mention that cooking your own food is healthier and more delicious! However, with the hectic lifestyles of most Americans, eating at home all the time is not always feasible. Eating out gluten-free can be tough, but if you know what to watch out for, it is possible. Many restaurants are even becoming more sensitive to the needs of people with Celiac Disease and provide gluten-free menus.

First, make sure that you understand what kinds of foods you need to avoid. Before the restaurant can help you, you must be able to help yourself and inform them of your needs accordingly. Ask all the questions such as, “Is the sauce made from scratch or is it pre-packaged?”;”Is it possible for me to read the label on the package for this food?”; “Will you please use separate utensils and surfaces for my food?”. These kinds of questions can be the difference between feeling good and spending time afterward being ill from gluten contaminated food. If possible, go to a restaurant that serves mostly healthy, whole foods. You are more likely to find fresh food that is naturally gluten-free. For example, going to an Asian restaurant may not be a good idea because teriyaki sauce and soy sauce are not allowed on a gluten-free diet, and most dishes contain these ingredients. A person with Celiac Disease will have a very hard time finding something to eat at an Asian restaurant.

Know what kinds of foods you can eat, be proactive, and do not hesitate to ask the staff any questions about the food they serve!

Here is a short list of some restaurants that have demonstrated awareness by providing gluten-free menus:

Ruby Tuesday
Dominos
Carrabba’s (This one is especially good since most Italian restaurants are a big NO on the gluten-free diet!)
Chipotle
Red Lobster
Red Robin
Cold Stone Creamery

Special thanks to Ashley Fowler, nutrition student at Clemson University, SC for writing this post!

Six Practical Ways to Prevent Cross-contamination

Posted on June 15, 2014 by gscalpiMay 19, 2016

yay-2541923 The past couple of posts have focused on foods that celiac patients can eat that are susceptible to contamination. Oats and beans are not the only gluten-free foods that may be cross-contaminated; other foods include meats, vegetables, gluten-free flours, fruits, and even beverages.

Contamination is common in restaurants, processing plants, and kitchens where gluten-free and gluten-rich foods coexist. While a person with celiac disease cannot necessarily control restaurant and processing plant procedures, he or she can take steps to prevent contamination in their personal kitchen! This is a more serious problem than people realize, and those who can eat gluten often do not understand the risks that come with cross-contamination. Luckily, prevention is easy if you know what to do. Here are some ways to keep that gluten away!

Always wipe down counters and wash hands… everyone should be doing this anyway, so this should be absolutely no problem!
Keep all gluten-rich foods and kitchen equipment used to cook foods with gluten in one area of the kitchen. Do not let gluten get all over the kitchen or it will become a bigger risk!
Label and color code equipment! Yes, non-celiac people… Food can become contaminated with equipment.
Do not use the same sponge to wash dishes carrying gluten-free food. It is better to be safe than sorry. Most people do not think about this, but the little steps do matter.
Make sure people do not take gluten-filled food around the house. The last thing you want is crumbs and residue everywhere besides the kitchen!
Use a different toaster for gluten-free bread. There are crumbs everywhere in toasters – crumbs with lots of gluten in them!

Contamination is such an important aspect of avoiding gluten; those who cannot eat it must take this issue seriously and those who can eat it must be respectful and considerate when they are cooking for gluten-free people! If you have celiac disease and still get sick from time to time, see if you are missing any of these steps in your kitchen routine; one of them just might make the difference.

Special thanks to Ashley Fowler, nutrition student at Clemson University, SC for writing this post!

Add Legumes to Your Gluten Free Diet!

Posted on May 30, 2014 by gscalpiJuly 2, 2014

Legumes are an absolute “must” in a gluten-free diet! Not only are they high in fiber, iron, and folate, but they are also delicious and inexpensive! Beans are extremely versatile and can be added to anything for added nutritional value and taste. Here are a few quick ideas on adding beans into foods:

• Use chickpeas to make hummus and use as a spread on gluten-free bread or dip your veggies in it!
• Make a soup with black beans, peas, kidney beans, etc. in it! Chicken noodle is not an option, but a bean soup makes a tasty, fiber-filled option!
• Toss beans with a green, leafy salad.
• Mix beans and rice together for Mexican meals – an added bonus is that beans + rice = complete protein!

These ideas are just a start; there are countless ways to incorporate legumes into any diet! Beans are important for gluten-free diets because gluten-free diets can lack certain vitamins and fiber. One important point to remember is that beans may also be contaminated with wheat from processing. Read the labels on cans or bags carefully; a healthy option is to select legumes in their dry form and prepare from scratch: there is no processing here, and they are completely gluten free.

Here is an example of a delicious recipe – proof that a gluten-free diet can be healthy and delicious!

Three-bean Cassoulet (recipe from Taste of Home)

2 cans (14-1/2 ounces each) stewed tomatoes

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

1 can (15-1/2 ounces) great northern beans, rinsed and drained

1 can (16 ounces) butter beans, rinsed and drained

1 cup finely chopped carrots

1 cup finely chopped onion

2 garlic cloves, minced

1 bay leaf

2 teaspoons dried parsley flakes

teaspoon dried basil

1/2 teaspoon salt

1/2 teaspoon dried thyme

1/8 teaspoon pepper

Combine all ingredients in an ungreased, 3 qt baking dish. Cover and bake at 350 degrees for 60-70 minutes.

Recipe from Taste of Home

Thanks to Ashley Fowler, nutrition student from Clemson University for contributing this blog post!

Gluten Free Peanut Butter Banana Chocolate Chip Blender Muffins!

Posted on May 23, 2014 by gscalpiJuly 2, 2014

What you’ll need:

¼ tsp baking soda

½ c peanut butter

3 T agave nectar

1 egg

½ c mini chocolate chips

1 banana

1 pinch salt (you can omit this ingredient if you desire)

1 T vanilla extract

That’s right, no flour and no white sugar! These gluten free blender muffins were a HUGE hit at my house! So simple, can be made in just 15 minutes!
photo 3 (2)

Here is how its done:

Put all ingredients (besides the chocolate chips) into your blender and blend until a smooth creamy texture.

Then, add mini chocolate chips and mix together.

Put batter into mini muffin tin (make sure to spray it down with cooking oil!)

Put in oven for 8-9 minutes…..

Ta-Da! Just like that you’ve got yourself a delicious treat that gluten free or not you will surely enjoy!

Directions:

Preheat oven to 400
In blender, add all ingredients (EXCEPT mini chocolate chips) and blend until smooth and creamy
Then, put mixture into a bowl and add mini chocolate chips
Fill greased mini muffin tin with batter about ¾ full.
Put in oven for 8-9 minutes until light brown in color and toothpick comes out clean from center.

**This recipe was adapted from Averie Cooks, Recipes for Sweet Teeth. http://bit.ly/1mPYWwJ

Thanks to Catherine Olsen, Sodexo Dietetic Intern for this recipe and for writing this post!

Are Oats Gluten Free?

Posted on May 3, 2014 by gscalpiMarch 19, 2021

Gluten sensitivities and people with celiac disease are the subject of much research these days. More and more people discover every day that they cannot eat gluten.

One might ask, “what is gluten?” The answer is simple: Gluten is a protein found in certain whole grains like wheat, barley, and rye. However, it is not found in all whole grains.

One whole grain that gluten-free people consider eating is oats. Oats do not contain the same kind of proteins that wheat contains. That makes them inherently gluten-free. However, there is a catch; many people with celiac disease or gluten sensitivities have reported problems with eating oats. Further research has revealed that most of the problem lies with contaminated oats, not oats themselves. Oats that have been processed near wheat, barley, or rye are not safe for celiac disease patients to consume.

Many healthy and delicious recipes using oats have been developed for gluten-sensitive people; these recipes are okay to follow as long as the oats used are not contaminated. Oats like these do not include most grocery store brands and probably should be purchased from specialized vendors. Some special brands to look for include Only Oats, and Bob’s Red Mill! Enjoy!

Special thanks to Ashley Fowler, nutrition student at Clemson University, SC for writing this post!

Hidden Sources of Gluten in Your Kitchen

Posted on March 30, 2014 by gscalpiApril 24, 2019

People with celiac disease or gluten sensitivity must follow a gluten free regime for life. For celiacs, even tiny amounts of ingested gluten can continue to damage the lining of the small intestine. Totally avoiding gluten goes way beyond just choosing gluten free foods to eat. Accidental exposure to gluten can happen in a number of ways, and when it does, the person becomes sick. If you have celiac disease or gluten sensitivity, you need to be extra vigilant about avoiding all sources of gluten. Unfortunately, gluten may be lurking in places that one would never imagine.

Here’s my list of hidden gluten sources which can cross contaminate safe and otherwise gluten free food :

1. The toaster: If your toaster was previously used for toasting wheat products, this is a source of gluten contamination. It is impossible to clean out the inside of a toaster adequately. Purchase your own separate toaster and use it only for the purpose of toasting gluten free breads or muffins. Alternatively, if you have a toaster oven with a removable tray that can be thoroughly cleaned, you may use that to toast the gluten free items.

2. Flour sifters: The mesh screen found in flour sifters or mesh strainers are difficult to clean, so if yours has been used for all purpose, or any other type of wheat, barley or rye flour, get a new sifter.

3. Wooden cutting boards, spoons, spatulas: Wood is porous and if used with wheat products previously, small particles of gluten remain in the wood, despite cleaning. Have a cutting board designated for only gluten free foods. If you like using wooden spoons, etc. buy new ones for all future food preparation.

4. Colanders are often used to drain pasta, and if you used regular pasta made from wheat in the past, it’s time to get a new stainless colalnder. The small holes in colanders are difficult to clean and render completely free of gluten.

5. Jars of food: Peanut butter, jam, or mayonnaise are just a few examples of foods that are spread on bread. Knives that come in contact with bread, then go back into a jar will contaminate the food in the jar. If there are other people in your household that use breads or crackers made from wheat, be sure to purchase your own separate jars of food. Put a label on each jar “gluten free ” or your name. Instruct other family members not to use your separate items.

If you have been maintaining the gluten free diet for a while, yet still experience symptoms or get sick from certain foods, dig a little deeper, to see whether you might be exposed to gluten from another source. While you are at it, don’t forget to check your medicine cabinet, and vitamin supplements! Sometimes pills have coatings or additives that are sources of gluten as well.

Gluten-free Irish Soda Bread

Posted on March 15, 2014 by gscalpiJuly 2, 2014

When I first learned that I had celiac disease, it was right around St. Patrick’s day. This had me a bit unhappy because I thought that I would not be able to enjoy Irish soda bread any more. It was still early in my gluten free journey, and I had not yet mastered the finer points of gluten free baking.

There’s no doubt about it…baking with gluten free flours is really different from baking with all purpose wheat flour. There are properties in wheat that makes a batter or dough produce just the right texture in baked products. Gluten free flours on the other hand lack these properties and extra care must be taken in order have success in gluten free baking.

For one thing, you just can’t replace all purpose flour with equal amounts of a gluten free flour and expect things to turn out OK. Most items have a combination of two or more gluten free flours plus a starch to improve texture and lift. Use of a gum such as xanthan gum is often suggested to improve the texture and keep the baked item from crumbling apart.

So, like most gluten free bakers, I’ve made my share of mistakes and had some baking failures. Meanwhile, I’ve learned a few things about baking the gluten free way and make quite a few items that are surprisingly similar (and good) to the things I used to have. Irish soda bread is one of those things, and here’s a recipe I’ve adapted from gluten-free goddess®. Happy St. Patrick’s Day, gluten-free style!

1 cup gluten free millet flour

1/2 cup sorghum flour

1/2 cup potato starch (don’t use potato flour)

2 Tb. sugar

1 tsp. baking soda

1 1/2 tsp. baking powder

1 tsp. kosher salt

2 tsp. xanthan gum

4 Tb. sweet butter, softened

3/4 cup lowfat buttermilk (or 3/4 lowfat milk with 1 tsp. lemon juice added to curdle milk)

2 eggs

1 Tb. honey

2 tsp. caraway seed

3/4 cup dried currants

Preheat oven to 375° and grease a 2 quart round glass baking dish.
Combine all of the dry ingredients together in a large mixing bowl. Cut in the softened but with a fork.
Whisk the wet ingredients together in a separate bowl. Make a well in the center of the dry ingredients, and add the milk, egg, honey mixture. Mix just until ingredients are combined, then gently fold in currants and caraway seed.
Spoon dough into prepared baking dish, and using wet hands smooth the dough into round loaf.
Bake in preheated oven for 30 minutes until loaf is golden brown, and inserted toothpick comes out clean.
Cool on wire rack, then remove loaf from baking dish. Enjoy!

Buckwheat – More Than Just Pancakes

Posted on March 9, 2014 by gscalpiApril 24, 2019

People who follow a gluten free lifestyle for medical reasons or simply by choice must find grain product alternatives to replace wheat, barley or rye. Rice and corn fit the bill but these grains get boring. That’s where buckwheat comes in! Contrary to its name, buckwheat is not a form of wheat at all. Buckwheat is in fact a fruit seed that is related to rhubarb and not a whole grain.

What little most people know about buckwheat has to do with pancakes. Buckwheat flour is commonly added to commercial pancake mix. This is how most people even know of its existence. However, buckwheat is much more than just pancakes. In its other forms, there are a lot health and nutritional benefits that can’t be overlooked. Buckwheat is a wonderful addition to a “whole foods” or gluten free diet.

Buckwheat contains the eight essential amino acids and is also rich in many B vitamins. It provides a source of several key minerals, and has Alpha-Linolenic Acid, one of the two essential fatty acids required for a healthy diet.

Other facts about buckwheat that make it worthy of your consideration:

It is a high fiber food. One cup of cooked buckwheat groats contains over 4 grams of dietary fiber.
Buckwheat has a low glycemic load making it a good carbohydrate choice for weight management or diabetes.
Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure.

You won’t need to search far to find it because it can be found in the health food aisle of most supermarkets. Here’s a quick primer on the various forms of buckwheat that you can try:

Buckwheat Groats: hulled grains of buckwheat are triangular in shape. Buckwheat groats are used whole in hot cereals and soups. The seeds from buckwheat can be ground into flour for baking.

I like to use small amounts of flour made from buckwheat groats in my baking. To do this I use my coffee bean grinder; it’s the perfect tool for making small amounts of flour.

Buckwheat Kasha: kasha, or roasted hulled buckwheat kernels, may be sold whole or cracked. You may find it ground into coarse, medium, or fine consistencies. The variety you use will depend on the consistency you want for the item you are preparing. The roasting changes the flavor and kasha has a distinctively different taste from the groats.

Buckwheat Flour: buckwheat flour can be used alone or mixed with other types of flours to make pancakes, breads, and muffins.

Buckwheat Soba: thin noodles made from buckwheat flour. Buckwheat soba noodles are used in oriental cooking. * If you purchase soba noodles, check labels carefully, as many soba noodles contain wheat flour in addition to the buckwheat flour. I like to make my own soba noodles using 100% buckwheat flour.

My favorite buckwheat brands are produced by The Birkett Mills which is the World’s largest manufacturer of buckwheat products. Birkett Mills buckwheat products are gluten free. This company is located in upstate New York and I find their full line of buckwheat products in the health food aisle of my supermarket.

Expand Your Gluten Free Choices with these Alternatives

Posted on March 7, 2014 by gscalpiJuly 2, 2014

Most people who learn that they must follow a gluten free diet often feel that their choices are so limited, there’s “nothing left to eat.” It’s easy to feel that way, when wheat (and everything with wheat) is suddenly banned from one’s diet. When I was first diagnosed with celiac disease, I must admit, I felt that way myself. There’s no denying that there are certain foods that I really miss, even now!

Fortunately, I have been able to find a number of grain alternatives that I find not only nutritional, but pleasing enough for me incorporate them into my meals often. “Grain alternatives” are used in the place of grain products that we are already very familiar with: wheat, rice, or corn. Grain alternatives have been used for centuries in many cultures, but it has only been the last few years that they have made an appearance on our market shelves. Typically one would have to go to a health food market to buy these items, but now I frequently find them in the health food aisle of my local supermarket.

Including one or more of these grain alternatives adds a choice where other restrictions may apply.

Amaranth: a broad-leafed plant which produces a tiny grain-like tan seed. It has been used as a staple by many ancient cultures around the world. Amaranth can be cooked in its whole form, and used as a hot cereal or side dish. To enhance the flavor, amaranth can be “popped” first in the dry heat of a frying pan. Various products made from amaranth such as cold cereals or snack crackers are available.

Quinoa: has been used by cultures in South America for hundreds of years, but today many varieties are grown in North America and many people have discovered just how versatile quinoa is. Quinoa seeds have natural covering of saponin, a bitter substance that protects the seed from insects and birds. Before preparing quinoa rinse the grain with cold water and drain before cooking. I really like the versatility of quinoa and have used it in a number of ways: as a side dish (prepared like rice pilaf), hot cereal, and ground into flour. I mix a small amount of quinoa flour with other gluten free flours when I bake. It adds protein, minerals, and a fiber to whatever I am making. Quinoa flour does have a stronger flavor, so when using as a flour, it’s best to use only a small amount. There is also a tasty quinoa pasta available.

Millet: many types of millet are used for animal or bird seed, however certain varieties are used for human consumption. Millet is a tiny round seed that is a light yellow color with a sweet, nutty flavor. Flour made from millet have a neutral flavor, making it a great addition to baked goods.

All three of these grain alternatives are actually seeds and not grains at all. However, once prepared, their taste and physical properties are very similar to grains. All three are good sources of fiber and protein, and outshine the nutritional value of grains we usually eat. The next time you are food shopping consider picking up one of the grain alternatives for something different and healthful!